8 sets of:
P. Clean + H. Clean + below knee clean
@ 65%+
In 15min work through:
10-20sec. chin over bar hold
6-10 tempo (2" def.) push ups @ 3030
6-10 tempo inverted bar rows @ 3030
10-20sec. top of ring support hold + 10-20sec. bottom of ring support hold
Work up in weight for Snatch:
1x 3 @ 35%
3x 1 @ 50%
3x 1 @ 60%
2x 1 @ 65%
2x 1 @ 70%
2x 1 @ 75%
2x 1 @ 80%
1x 1 @ 82,5%
1x 1 @ 85%
3x 5 @ 60% (no TNG)
rest by feel
3-4 sets of:
6-8 single arm DB-press (each side - ~ RPE 8)
rest by feel
5-10 Chin ups
rest by feel